The whole life is based on bones breaks and rebuilds: a complete skeleton is replaced for about 10 years. Apart from physical exercise, there are 20 important nutrients that prevent bone loss that could lead to osteoporosis. Here are some of the most important ones.
Of all nutrients, research suggests that calcium plays a major role in maintaining bone health; So are the latest guidelines from the American National Foundation for Osteoporosis. Daily calcium requirements in adults are 1000-1300 milligrams. The most important sources of calcium include milk and milk products, honey (Chinese cabbage) and kale. For those who avoid cow milk, calcium sources are also good soy milk and tofu.
If calcium is important, then vitamin D is as important as it is, if you do not have enough blood, you will not be able to absorb more than 10% of calcium you have fed in your diet! According to currently valid recommendations, daily vitamin D requirements for adults are 600-800 IU.
However, several recent analyses released by Canadian and US experts suggest that vitamin D needs may be significantly higher. If you want to be sure you have enough, you can check the level of vitamin D in the blood at your doctor; To keep the bones healthy, that level should be at least 32 ng per milliliter.
Vitamin D is a very important line in foods; It has, for example, in eggs, but insufficient, so that normal nutrition cannot be enough. Therefore exposure to sunlight (15 minutes a day minimum) is essential because vitamin D is then synthesized in the body, or taking vitamin D supplements, especially in times of year when there is not enough sun.
Magnesium enters the bone, gives them strength and protects them from fractures. It is also essential for converting vitamin D to an active form in the body. If you take supplements of vitamin D and calcium than magnesium should also be used because increased calcium intake leads to loss of magnesium and this disturbs the whole balance.
According to current scientific knowledge, adult needs for magnesium are 310-420 mg daily. Great nutritional sources of magnesium are nuts and seeds (especially cocoa), green leafy vegetables, whole grains, and legumes.
This vitamin exists in two forms, Vitamin K1 and Vitamin K2. Both forms play a role in blood clotting. Vitamin K2 specifically prevents accumulation of calcium in the arteries (arteriosclerosis) by directing calcium into the bones and helping to bind them.
The daily needs of adults are 75-12 mcg. The best sources of vitamin K are dark green leafy vegetables, such as kale and spinach, hard fermented cheeses, and a particularly good source of vitamin K2 is fermented soybean soy.
Vitamin B12 and folic acid for healthy bones
These micronutrients support bone health by lowering the level of homocysteine, an amino acid that promotes bone breakdown. This has been confirmed by genetic research that revealed the association between risk of osteoporosis in older and gene mutations that may lead to elevated levels of homocysteine.
The daily needs for vitamin B12 are 2.4-2.8 mcg and for folic acid 400-600 mg. Folio acids have dark green leafy vegetables, broccoli, and legumes. As for vitamin B12, vegetarians and vegans should bear in mind that no serious scientific research so far has confirmed that this vitamin is in the foods of plant origin. Vegetarians can get vitamin B12 from milk, cheese, and eggs, and for vegans, it is advisable to take supplements.